Fallen Angel picking herself up!

**FallenAngel80** · 03-05-2018, 10:02 PM

Bench and OHP felt smooth. For some reason I had it in my head that I had to do 3 reps of OHP; clearly I can't count to 1

Decline bench
Warm-up sets
45x5
55x4
66x2
77x1

Working sets
85x6
85x6
70x8

OHP Strict 1RM (15 under PR)
(Previous PR 62 04.07.17)
47x3!

Bent over close grip row
48x3x12

Seated close grip row
33x3x12

Rear delt bent over raise
11x3x12

Hammer curls
11x3x12

Shrugs
27.5x3x12

Abs
x100

**phoenix4444** · 03-05-2018, 10:57 PM

LOL can't count to one

You do work out in the am, It's a wonder you can think at all.

Nice video!

**FallenAngel80** · 03-06-2018, 11:08 AM

Originally Posted by phoenix4444

LOL can't count to one

You do work out in the am, It's a wonder you can think at all.

Nice video!

Lol, thanks woman!

**FallenAngel80** · 03-06-2018, 09:24 PM

Straight arm pull down
11x3x15

Pull down-medium grip
22x3x15

Bent over row
5.5x3x15

DB Shrugs
11x3x20

DB upright row
5.5x3x12

Calf raise
b/w3x20

Resistance band leg curls
3x15

Side raise
5.5x3x15

Hammer curls
5.5x3x15

Facepulls
11x3x12

Abs
x100

**FallenAngel80** · 03-07-2018, 10:28 PM

Tired AF this morning but squats didn't feel too bad.

Warm-up with hip circle

Squat warm-up sets
45x5
66x4
88x3

Comp. stance
120x5x2

Paused comp stance
88x2x3

Close stance
72x2x6

Wide stance
Barx2x10

Resistance band leg curls
3x12

Calf raises
132x3x15

Abs
x100

**FallenAngel80** · 03-08-2018, 09:56 PM

Bench felt smooth this week, and Slingshot wasn't as much of a struggle as it was last time.

Flat bench
Warm-up sets:
45x5
55x4
66x2

Working sets
80x1
82x1
84x1

Slingshot
99x6
104x6

Reverse grip
75x3
77x3
79x3

DB flat press
27.5x3x8

Wide Pulldown
33x3x12

Rear delts bent-over raise
11x3x12

Hammer curls
11x3x12

DB shrugs
27.5x3x12

Abs
x100

**FallenAngel80** · 03-11-2018, 11:10 PM

Trapbar was not my friend today. Just couldn't get past the first rep.

Warm-up with hip circle

Front squat paused 5RM (5 under PR)
(Previous PR 116 10.07.17)
45x5
66x4
88x1
111x3

Flat Trap Bar deadlift 3RM (5 under PR)
170x1
190x1
215x1
215x1

Deadlift EMOM
165x8x1

Stiff legged deadlifts
95x2x6

Resistance Band leg curl
3x12

Standing calf raises
132x3x15

Abs
x100

**phoenix4444** · 03-11-2018, 11:56 PM

Nice depth on those front squats.

And concerning the trap bar deads, sometimes the body just doesn't have the juice to get it done.

**FallenAngel80** · 03-12-2018, 10:15 PM

Originally Posted by phoenix4444

Nice depth on those front squats.

And concerning the trap bar deads, sometimes the body just doesn't have the juice to get it done.

Yeah, I was feeling it more that day for some reason!

**FallenAngel80** · 03-12-2018, 10:59 PM

Bench was pretty smooth today and OHP felt good.

Decline bench
Warm-up sets
45x5
55x4
66x2
77x1

Working sets
85x6
86x6
73x8

OHP Strict 3RM (10 under PR)
(Previous PR 61 11.07.17)
45x3
51x3

Bent over close grip row
48x3x12

Seated close grip row
33x3x12

Rear delt bent over raise
11x3x12

Hammer curls
11x3x12

Shrugs
27.5x3x12

Abs
x100

**penny0527** · 03-13-2018, 03:20 AM

I love that your husband gets up early to help you

**HARRYBEAST** · 03-13-2018, 07:58 AM

Originally Posted by penny0527

I love that your husband gets up early to help you

agreed. Erica would laugh at me if I asked her to get up early with me

**FallenAngel80** · 03-13-2018, 11:07 AM

Originally Posted by penny0527

I love that your husband gets up early to help you

Originally Posted by HARRYBEAST

agreed. Erica would laugh at me if I asked her to get up early with me

Ha! I have him well trained

**HARRYBEAST** · 03-13-2018, 12:10 PM

Originally Posted by FallenAngel80

Ha! I have him well trained

How did you do it? I use a shock collar on my wife and she still hasn't learned

**FallenAngel80** · 03-13-2018, 12:11 PM

Originally Posted by HARRYBEAST

How did you do it? I use a shock collar on my wife and she still hasn't learned

Lol! I use chocolate and red wine. Seems like a good motivator!

**bmgamble** · 03-13-2018, 08:34 PM

I feel you on the flat trap. We've had to reset because of the struggle on it.
Good sessions, Jo. Doing some good work.

**FallenAngel80** · 03-13-2018, 10:28 PM

Originally Posted by bmgamble

I feel you on the flat trap. We've had to reset because of the struggle on it.
Good sessions, Jo. Doing some good work.

Thanks, B

Feel like chit this morning. Yesterday, a friend died unexpectedly. He was not much older than me; 39 I think. Chit like this rattles me and I ended up hitting the junk food last night. I can't imagine how his husband and parents must feel. Then, I hear that another friend's wife gave birth to a baby boy; the irony of life.

Straight arm pull down
11x3x15

Pull down-medium grip
22x3x15

Bent over row
5.5x3x15

DB Shrugs
11x3x20

DB upright row
5.5x3x12

Calf raise
b/w3x20

Resistance band leg curls
3x15

Side raise
5.5x3x15

Hammer curls
5.5x3x15

Facepulls
11x3x12

Abs
x100

**FallenAngel80** · 03-15-2018, 12:09 AM

It's my viva today...the final hurdle for my doctorate. I'm hoping I can call myself a doctor by this afternoon

But first, squats...no issues today, moving pretty well.

Squat warm-up sets
45x5
66x4
88x1
110x1

Comp. stance
125x5x2

Paused comp stance
90x2x3

Close stance
75x2x6

Wide stance
Barx2x10

Resistance band leg curls
3x12

Calf raises
132x3x15

Abs
x100

**phoenix4444** · 03-15-2018, 01:01 AM

Sorry about your friend

**phoenix4444** · 03-15-2018, 01:02 AM

Originally Posted by FallenAngel80

It's my viva today...the final hurdle for my doctorate. I'm hoping I can call myself a doctor by this afternoon

But first, squats...no issues today, moving pretty well.

Squat warm-up sets
45x5
66x4
88x1
110x1

Comp. stance
125x5x2

Paused comp stance
90x2x3

Close stance
75x2x6

Wide stance
Barx2x10

Resistance band leg curls
3x12

Calf raises
132x3x15

Abs
x100

Dr Fallen Angel, I like it

**FallenAngel80** · 03-15-2018, 01:08 AM

Originally Posted by phoenix4444

Sorry about your friend

Thanks Phoenix.

Originally Posted by phoenix4444

Dr Fallen Angel, I like it

I know! Just don't ask me to perform CPR, I'm not that kind of doctor!

**FallenAngel80** · 03-15-2018, 11:52 PM

So, I became a doctor yesterday

the thesis needs quite a few changes but I want to get them done ASAP so I can graduate in July.

Went to bed early last night as I was wiped out. Still feeling it this morning but bench felt okay.

Flat bench
Warm-up sets:
45x5
55x4
66x2

Working sets
79x6
80x6
72x8

Slingshot paused (10 under PR)
94x3x1

Reverse grip
75x3
76x3
77x3

DB flat press
27.5x3x8

Wide Pulldown
33x3x12

Rear delts bent-over raise
11x3x12

Hammer curls
11x3x12

DB shrugs
27.5x3x12

Abs
x100

**HomeGymChains** · 03-16-2018, 05:09 AM

Heartiest congratulations, Dr. FallenAngel!!!

**HARRYBEAST** · 03-16-2018, 05:45 AM

Have people already worn out the "playing doctor" jokes?

Congrats!

**shesprints** · 03-16-2018, 09:32 AM

Ayyy congratulations, now you can stick it to Layne Norton. >.>

**penny0527** · 03-16-2018, 11:33 AM

Badass, Dr Jo!

**FallenAngel80** · 03-16-2018, 11:35 AM

Originally Posted by HomeGymChains

Heartiest congratulations, Dr. FallenAngel!!!

Thank you!!

Originally Posted by HARRYBEAST

Have people already worn out the "playing doctor" jokes?

Congrats!

Ha ha! No not yet

Originally Posted by shesprints

Ayyy congratulations, now you can stick it to Layne Norton. >.>

I'm too scared to challenge Layne Norton, he seems quite scary ha ha!

Originally Posted by penny0527

Badass, Dr Jo!

Thank you!

**FallenAngel80** · 03-18-2018, 11:18 PM

I was meant to test deads this session, but I asked Wade if we could hold off a week as I was so tired from everything over the past week so I did a deload week instead.

Front squat 1RM (15 under PR)
(Previous PR 133 12.06.17)
45x5
66x4
88x1
118x1

Raised Trap Bar deadlift 1RM (15 under PR)
170x1
190x1
205x1

Deadlift EMOM
175x8x1

Stiff legged deadlifts
95x2x6

Resistance Band leg curl
3x12

Standing calf raises
132x3x15

Abs
x100

**Fiction2Fitness** · 03-19-2018, 01:14 AM

Nice workout even with it being a deload instead of testing. Congrats on the progress with your thesis and the upcoming graduation. You're working very hard and it shows. Well done!

Ah to be called a dr. Funny thing with work. The pharmacists all have doctorates and one got miffed once because she called a dr's office to talk to him about a prescription that had an issue and he told her she shouldn't be calling the dr line. But technically, she is a dr just not the practicing md, so she made the comment about how she was a dr. Even days later, it still annoyed her the one tried to say she couldn't use a particular phone line to get ahold of him. lol

**FallenAngel80** · 03-19-2018, 11:10 PM

Bench and OHP felt okay. I've been getting to bed earlier, but still feel like I'm catching up on sleep. I have a week off work next week and it's been a long time coming!

Decline bench
Warm-up sets
45x5
55x4
66x2
77x1

Working sets
86x6
86x6
73x8

OHP Push 1RM (10 under PR)
(Previous PR 78 21.11.17)
45x3
55x1
68x1

Bent over close grip row
48x3x12

Seated close grip row
33x3x12

Rear delt bent over raise
11x3x12

Hammer curls
11x3x12

Shrugs
27.5x3x12

Abs
x100

Thread: Fallen Angel picking herself up!

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Decline bench and OHP 06.03.18

Active Recovery 07.03.18

https://youtu.be/R-MKhNfvOq8

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Decline bench and OHP 13.03.18

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Flat bench 16.03.18

Front squats and deadlifts 19.03.18

Decline bench and OHP 20.03.18

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